#dashboard-history-chart .chart-day{display:grid;grid-template-rows:1fr auto auto;justify-items:center;gap:.35rem;min-width:0}#dashboard-history-chart .chart-value{position:relative;width:100%;height:100%;display:flex;align-items:end;justify-content:center}#dashboard-history-chart .chart-value:before{content:"";position:absolute;inset:0 50%;width:1px;background:linear-gradient(transparent,#ffffff0e)}#dashboard-history-chart .chart-value>span{position:relative;width:min(100%,2.15rem);height:var(--height);min-height:4px;border-radius:.28rem .28rem .08rem .08rem;background:#ffffff12;transition:height .35s ease,background .2s}#dashboard-history-chart .chart-day.has-workout .chart-value>span{background:linear-gradient(180deg,#d5ff6e,#9ed51a);box-shadow:0 0 22px #c9ff4221}#dashboard-history-chart .chart-day.is-active .chart-value>span{background:repeating-linear-gradient(135deg,#c9ff42b3 0 4px,#c9ff4233 4px 8px);border:1px solid rgba(201,255,66,.75)}#dashboard-history-chart .chart-value strong{position:absolute;bottom:calc(var(--height, 7%) + .4rem);color:#f4f4ef;font:.56rem PT Mono,monospace;font-weight:400}#dashboard-history-chart .chart-day time{color:#ffffff8f;font:.52rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.08em}#dashboard-history-chart .chart-day small{color:#ffffff47;font:.52rem PT Mono,monospace}#dashboard-history-chart .chart-day.has-workout time,#dashboard-history-chart .chart-day.is-active time{color:#c9ff42}#dashboard-history-list .history-row{display:grid;grid-template-columns:9rem 1fr auto;gap:1.3rem;align-items:center;min-height:4.6rem;border-bottom:1px solid rgba(255,255,255,.12)}#dashboard-history-list .history-row time,#dashboard-history-list .history-row small{color:#ffffff8f;font:.58rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.07em}#dashboard-history-list .history-row strong,#dashboard-history-list .history-row small{display:block}#dashboard-history-list .history-row strong{margin-bottom:.25rem;color:#f4f4ef;font-weight:400}#dashboard-history-list .history-row>span{padding:.38rem .55rem;border:1px solid rgba(255,255,255,.12);color:#ffffff8f;font:.53rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.08em}#dashboard-history-list .history-row>span.is-done{border-color:#c9ff4259;color:#c9ff42}#exercise-history-chart .exercise-history-point{display:grid;grid-template-rows:auto 1fr auto;justify-items:center;gap:.45rem;min-width:0}#exercise-history-chart .exercise-history-point strong{color:#f4f4ef;font:.5rem PT Mono,monospace;font-weight:400;white-space:nowrap}#exercise-history-chart .exercise-history-point>span{align-self:end;width:min(100%,2.3rem);height:var(--height);min-height:5px;border-radius:.25rem .25rem .08rem .08rem;background:linear-gradient(180deg,#d7ff73,#91c812);box-shadow:0 0 20px #c9ff4221}#exercise-history-chart .exercise-history-point small{color:#ffffff73;font:.48rem PT Mono,monospace;text-align:center}#gym-workout-dialog .live-exercises{display:grid;gap:1.1rem;padding:2rem 0}#gym-workout-dialog .live-exercise{overflow:hidden;background:#101315;border:1px solid rgba(255,255,255,.12);border-radius:.65rem;transition:border-color .2s,background .2s}#gym-workout-dialog .live-exercise.is-complete{border-color:#c9ff4273;background:#111710}#gym-workout-dialog .live-exercise.just-completed{animation:exerciseComplete .8s cubic-bezier(.2,.8,.2,1)}#gym-workout-dialog .live-exercise>header{display:grid;grid-template-columns:2rem 1fr auto;gap:1rem;align-items:center;padding:1.25rem 1.35rem;border-bottom:1px solid rgba(255,255,255,.12)}#gym-workout-dialog .live-exercise>header>span{color:#c9ff42;font:.58rem PT Mono,monospace}#gym-workout-dialog .live-exercise>header>strong{color:#ffffff8f;font:.58rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.08em;font-weight:400}#gym-workout-dialog .live-exercise.is-complete>header>strong{color:#c9ff42}#gym-workout-dialog .weight-suggestion{margin:0;padding:.7rem 1.35rem;border-bottom:1px solid rgba(255,255,255,.1);color:#ffffff9e;font:.53rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.08em}#gym-workout-dialog .weight-suggestion.can-increase{color:#c9ff42;background:#c9ff4209}#gym-workout-dialog .live-exercise h3{margin:0 0 .35rem;color:#f4f4ef;font-size:clamp(1.15rem,3vw,1.4rem);font-weight:400}#gym-workout-dialog .live-exercise header p{margin:0;color:#ffffff8f;font-size:.72rem}#gym-workout-dialog .live-sets{display:grid}#gym-workout-dialog .live-set{position:relative;display:grid;grid-template-columns:4.2rem 1fr 1fr;gap:.85rem;align-items:center;padding:1rem 1.35rem;transition:background .2s}#gym-workout-dialog .live-set+.live-set{border-top:1px solid rgba(255,255,255,.12)}#gym-workout-dialog .live-set:has(.set-check input:checked){background:#c9ff4209}#gym-workout-dialog .live-set.is-validating{animation:setValidated .55s ease-out}#gym-workout-dialog .set-feedback{position:absolute;z-index:3;right:1.3rem;top:.75rem;padding:.42rem .65rem;border:1px solid rgba(201,255,66,.38);border-radius:3rem;background:#0a1008f0;color:#c9ff42;font:.5rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.09em;pointer-events:none;animation:feedbackRise .85s ease-out forwards}#gym-workout-dialog .workout-progress.is-advancing progress{filter:drop-shadow(0 0 7px rgba(201,255,66,.8));animation:progressAdvance .6s ease-out}#gym-workout-dialog .set-field{display:block}#gym-workout-dialog .set-field>span{display:block;margin-bottom:.45rem;color:#ffffff8f;font:.5rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.1em}#gym-workout-dialog .set-field>div{display:flex;align-items:center;min-height:3rem;padding:0 .8rem;background:#090b0c;border:1px solid rgba(255,255,255,.14);border-radius:.35rem;transition:border-color .2s}#gym-workout-dialog .set-field>div:focus-within{border-color:#c9ff42}#gym-workout-dialog .live-set input[type=number]{width:100%;min-width:0;box-sizing:border-box;padding:.65rem 0;border:0;outline:0;background:transparent;color:#fff;font:1rem PT Mono,monospace}#gym-workout-dialog .set-field small{color:#ffffff8f;font-size:.65rem}#gym-workout-dialog .set-check{display:grid;justify-items:center;gap:.35rem;cursor:pointer}#gym-workout-dialog .set-check input{position:absolute;opacity:0;pointer-events:none}#gym-workout-dialog .set-check span{display:grid;place-items:center;width:3rem;height:3rem;border:1px solid rgba(255,255,255,.2);border-radius:50%;color:#fff;font:.85rem PT Mono,monospace;transition:.2s}#gym-workout-dialog .set-check small{color:#ffffff8f;font:.48rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.08em}#gym-workout-dialog .set-check input:checked+span{background:#c9ff42;border-color:#c9ff42;color:#101210;transform:scale(1.03);font-size:0}#gym-workout-dialog .set-check input:checked+span:after{content:"✓";font-size:1rem}@keyframes setValidated{0%{background:#c9ff4238}to{background:#c9ff4209}}@keyframes feedbackRise{0%{opacity:0;transform:translateY(.5rem) scale(.9)}25%{opacity:1;transform:translateY(0) scale(1)}to{opacity:0;transform:translateY(-1rem) scale(.98)}}@keyframes exerciseComplete{0%,to{box-shadow:none}35%{border-color:#c9ff42;box-shadow:0 0 34px #c9ff4229}}@keyframes progressAdvance{0%{transform:scaleY(1)}45%{transform:scaleY(2)}to{transform:scaleY(1)}}@media(prefers-reduced-motion:reduce){#gym-workout-dialog .live-set.is-validating,#gym-workout-dialog .live-exercise.just-completed,#gym-workout-dialog .set-feedback,#gym-workout-dialog .workout-progress.is-advancing progress{animation:none}}@media(max-width:560px){#dashboard-history-chart .chart-value>span{width:min(100%,1.25rem)}#dashboard-history-chart .chart-value strong{bottom:calc(var(--height,7%) + .15rem);font-size:.42rem}#dashboard-history-chart .chart-day{gap:.12rem}#dashboard-history-chart .chart-day time,#dashboard-history-chart .chart-day small{font-size:.39rem}#dashboard-history-list .history-row{grid-template-columns:4.5rem 1fr auto;gap:.45rem;min-height:2.7rem;padding:0}#dashboard-history-list .history-row:nth-child(n+3){display:none}#dashboard-history-list .history-row time,#dashboard-history-list .history-row small{font-size:.43rem}#dashboard-history-list .history-row strong{margin:0;font-size:.68rem}#dashboard-history-list .history-row>span{padding:.25rem .3rem;font-size:.4rem}#exercise-history-chart{gap:.12rem;padding-inline:.2rem}#exercise-history-chart>p{width:100%;max-width:none;margin:auto;padding:.25rem;box-sizing:border-box;color:#ffffff7a;font-size:.54rem;line-height:1.2;text-align:center;white-space:nowrap}#exercise-history-chart .exercise-history-point{gap:.12rem}#exercise-history-chart .exercise-history-point strong,#exercise-history-chart .exercise-history-point small{font-size:.38rem}#exercise-history-chart .exercise-history-point>span{width:min(100%,1.25rem)}#gym-workout-dialog .live-exercise>header{grid-template-columns:1.7rem 1fr;gap:.65rem;padding:1rem .85rem}#gym-workout-dialog .live-exercise>header>strong{grid-column:2}#gym-workout-dialog .live-set{grid-template-columns:3.4rem 1fr 1fr;gap:.5rem;padding:.85rem .65rem}#gym-workout-dialog .set-check span{width:2.7rem;height:2.7rem}#gym-workout-dialog .set-field>div{padding:0 .55rem}}.gym-page[data-astro-cid-qz4mjlqh]{--accent:#c9ff42;--bg:#090b0c;--surface:#111416;--line:rgba(255,255,255,.12);--muted:rgba(255,255,255,.56);min-height:100vh;min-height:100dvh;box-sizing:border-box;background:var(--bg);color:#f4f4ef;font-family:Lato,sans-serif;padding-bottom:max(7rem,calc(5rem + env(safe-area-inset-bottom)))}#gym-private[data-astro-cid-qz4mjlqh][data-sam-theme=today]{--accent:#c9ff42}#gym-private[data-astro-cid-qz4mjlqh][data-sam-theme=program]{--accent:#9fd477}#gym-private[data-astro-cid-qz4mjlqh][data-sam-theme=history]{--accent:#e8b968}#gym-private[data-astro-cid-qz4mjlqh][data-sam-theme=progress]{--accent:#70cbd2}#gym-private[data-astro-cid-qz4mjlqh][data-sam-theme=nutrition]{--accent:#f4a261}.gym-page[data-astro-cid-qz4mjlqh]:has(#gym-private:not([hidden])){background:radial-gradient(ellipse 72% 24rem at 82% 0%,rgba(201,255,66,.13),rgba(72,112,32,.045) 42%,transparent 72%),linear-gradient(180deg,#0c110d 0,#090b0c 24rem)}html.gym-restoring-session .gym-gate[data-astro-cid-qz4mjlqh]{visibility:hidden}.gym-page[data-astro-cid-qz4mjlqh]:has(#gym-private[hidden]){height:100svh;min-height:0;padding-bottom:0;overflow:hidden}#gym-private[data-astro-cid-qz4mjlqh]{padding-top:clamp(4.9rem,6vw,5.75rem)}[data-astro-cid-qz4mjlqh][hidden]{display:none!important}.gym-app-header[data-astro-cid-qz4mjlqh]{position:absolute;top:max(1.5rem,calc(env(safe-area-inset-top) + .75rem));right:clamp(1.5rem,4vw,3rem);left:clamp(1.5rem,4vw,3rem);z-index:20;display:flex;align-items:center;justify-content:space-between;pointer-events:none}.gym-app-header[data-astro-cid-qz4mjlqh] a[data-astro-cid-qz4mjlqh]{display:flex;align-items:center;gap:.75rem;color:#f4f4ef;text-decoration:none;pointer-events:auto}.gym-app-header[data-astro-cid-qz4mjlqh] img[data-astro-cid-qz4mjlqh]{width:2.75rem;height:2.75rem;border-radius:.75rem;box-shadow:0 10px 26px #00000052,0 0 24px #c9ff421a}.gym-app-header[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{font-size:.95rem;font-weight:400;letter-spacing:-.02em}.gym-app-header[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh]{margin:0;color:var(--muted);font:.55rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.14em}#gym-sync-status[data-astro-cid-qz4mjlqh]:before{content:"";display:inline-block;width:.42rem;height:.42rem;margin-right:.45rem;border-radius:50%;background:var(--accent);box-shadow:0 0 10px #c9ff4259}#gym-sync-status[data-astro-cid-qz4mjlqh][data-state=offline]:before,#gym-sync-status[data-astro-cid-qz4mjlqh][data-state=error]:before{background:#ffbd4a;box-shadow:none}#gym-sync-status[data-astro-cid-qz4mjlqh][data-state=syncing]:before{animation:savePulse 1s infinite}.gym-app-header[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]{display:flex;align-items:center;gap:1rem;pointer-events:auto}#gym-logout[data-astro-cid-qz4mjlqh]{padding:.45rem 0;border:0;border-bottom:1px solid rgba(201,255,66,.3);background:transparent;color:#c9ff42b8;font:.52rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.08em;cursor:pointer;transition:color .2s,border-color .2s}#gym-logout[data-astro-cid-qz4mjlqh]:hover{color:#fff;border-color:var(--accent)}.gym-dashboard[data-astro-cid-qz4mjlqh],.program-hero[data-astro-cid-qz4mjlqh],.program-overview[data-astro-cid-qz4mjlqh],.rules[data-astro-cid-qz4mjlqh],.day-nav[data-astro-cid-qz4mjlqh],.sessions[data-astro-cid-qz4mjlqh],.additions[data-astro-cid-qz4mjlqh],.progression[data-astro-cid-qz4mjlqh],.sam-nav-shell[data-astro-cid-qz4mjlqh],.zia-view[data-astro-cid-qz4mjlqh],#panel-sam[data-astro-cid-qz4mjlqh]{width:min(calc(100% - 3rem),1180px);margin-inline:auto}.eyebrow[data-astro-cid-qz4mjlqh],.program-kicker[data-astro-cid-qz4mjlqh],.section-index[data-astro-cid-qz4mjlqh],.session-number[data-astro-cid-qz4mjlqh],.session-header[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]>p[data-astro-cid-qz4mjlqh],.table-head[data-astro-cid-qz4mjlqh],.exercise-name[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh],.program-meta[data-astro-cid-qz4mjlqh] dt[data-astro-cid-qz4mjlqh],.day-nav[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh],.day-nav[data-astro-cid-qz4mjlqh] small[data-astro-cid-qz4mjlqh]{font-family:PT Mono,monospace;text-transform:uppercase;letter-spacing:.12em}h1[data-astro-cid-qz4mjlqh],h2[data-astro-cid-qz4mjlqh],h3[data-astro-cid-qz4mjlqh],p[data-astro-cid-qz4mjlqh]{margin-top:0}h1[data-astro-cid-qz4mjlqh],h2[data-astro-cid-qz4mjlqh],h3[data-astro-cid-qz4mjlqh]{font-weight:300}.eyebrow[data-astro-cid-qz4mjlqh]{color:var(--accent);font-size:.62rem;margin-bottom:1.1rem}.gym-gate[data-astro-cid-qz4mjlqh]{position:relative;display:grid;place-items:center;height:100svh;box-sizing:border-box;padding:clamp(1.5rem,4vw,3rem);overflow:hidden}.gym-gate[data-astro-cid-qz4mjlqh]:before{content:"";position:absolute;right:-14rem;top:50%;width:min(55vw,44rem);aspect-ratio:1;transform:translateY(-50%);border:1px solid rgba(201,255,66,.2);border-radius:50%;box-shadow:0 0 0 5rem #c9ff4206,0 0 0 10rem #c9ff4205;pointer-events:none}.gym-gate[data-astro-cid-qz4mjlqh] form[data-astro-cid-qz4mjlqh]{position:relative;z-index:1;align-self:center;width:min(100%,43rem);margin-left:clamp(0rem,8vw,9rem)}.gym-gate[data-astro-cid-qz4mjlqh] h1[data-astro-cid-qz4mjlqh]{margin:.8rem 0 1.4rem;font-size:clamp(4rem,9vw,8.7rem);line-height:.82;letter-spacing:-.065em}.gym-gate[data-astro-cid-qz4mjlqh] form[data-astro-cid-qz4mjlqh]>p[data-astro-cid-qz4mjlqh]:not(.dialog-kicker):not(.form-status){max-width:31rem;color:var(--muted);font-size:1.05rem;line-height:1.65}.gym-gate[data-astro-cid-qz4mjlqh] label[data-astro-cid-qz4mjlqh]{display:block;margin:2.4rem 0 .65rem;color:var(--muted);font:.58rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.12em}.gate-input-row[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:1fr auto;max-width:34rem}.gate-input-row[data-astro-cid-qz4mjlqh] input[data-astro-cid-qz4mjlqh]{min-width:0;height:3.5rem;box-sizing:border-box;padding:0 1rem;border:1px solid var(--line);border-right:0;outline:0;background:#101315;color:#fff;font-size:1.15rem}.gate-input-row[data-astro-cid-qz4mjlqh] input[data-astro-cid-qz4mjlqh]:focus{border-color:var(--accent)}.gym-dashboard[data-astro-cid-qz4mjlqh]{margin-bottom:clamp(5rem,8vw,8rem);padding:clamp(1.5rem,3vw,2.5rem);box-sizing:border-box;background:linear-gradient(145deg,#121618,#0d1011);border:1px solid var(--line)}.dashboard-heading[data-astro-cid-qz4mjlqh]{display:flex;justify-content:space-between;gap:2rem;align-items:end;padding-bottom:1.6rem;border-bottom:1px solid var(--line)}.dashboard-heading[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh],.week-progress[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh],.next-workout[data-astro-cid-qz4mjlqh]>p[data-astro-cid-qz4mjlqh],.active-workout[data-astro-cid-qz4mjlqh]>p[data-astro-cid-qz4mjlqh],.dashboard-nutrition[data-astro-cid-qz4mjlqh]>p[data-astro-cid-qz4mjlqh],.dashboard-history[data-astro-cid-qz4mjlqh] header[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh]{margin:0 0 .55rem;color:var(--accent);font:.56rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.12em}.dashboard-heading[data-astro-cid-qz4mjlqh] h2[data-astro-cid-qz4mjlqh]{margin:0;font-size:clamp(2.3rem,5vw,4.2rem);letter-spacing:-.045em}.dashboard-heading[data-astro-cid-qz4mjlqh]>p[data-astro-cid-qz4mjlqh]{color:var(--muted);white-space:nowrap}.dashboard-grid[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:1.35fr 1fr;gap:1px;margin-top:1px;background:var(--line)}.dashboard-grid[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]{min-height:14rem;padding:clamp(1.3rem,3vw,2rem);box-sizing:border-box;background:#101315}.week-progress[data-astro-cid-qz4mjlqh]{grid-row:span 2;display:grid;grid-template-columns:auto 1fr;align-items:center;gap:clamp(1.5rem,4vw,3rem)}.progress-ring[data-astro-cid-qz4mjlqh]{display:grid;place-items:center;width:clamp(8rem,15vw,11rem);aspect-ratio:1;padding:.55rem;box-sizing:border-box;border-radius:50%;background:conic-gradient(var(--accent) var(--progress),rgba(255,255,255,.09) 0)}.progress-ring[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]{display:grid;place-items:center;align-content:center;width:100%;height:100%;border-radius:50%;background:#101315;box-shadow:inset 0 0 28px #c9ff4209}.progress-ring[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh]{font:clamp(1.7rem,4vw,2.7rem) "PT Mono",monospace}.progress-ring[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{color:var(--muted);font:.55rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.1em}.week-progress[data-astro-cid-qz4mjlqh] h3[data-astro-cid-qz4mjlqh],.next-workout[data-astro-cid-qz4mjlqh] h3[data-astro-cid-qz4mjlqh],.active-workout[data-astro-cid-qz4mjlqh] h3[data-astro-cid-qz4mjlqh]{margin:.35rem 0 .7rem;font-size:clamp(1.5rem,3vw,2.4rem);line-height:1.05;letter-spacing:-.035em}.week-progress[data-astro-cid-qz4mjlqh] small[data-astro-cid-qz4mjlqh],.active-workout[data-astro-cid-qz4mjlqh] small[data-astro-cid-qz4mjlqh]{color:var(--muted);line-height:1.5}.next-workout[data-astro-cid-qz4mjlqh],.active-workout[data-astro-cid-qz4mjlqh]{display:flex;flex-direction:column;justify-content:space-between}.next-workout[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh]{color:var(--muted);font:.58rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.1em}.next-workout[data-astro-cid-qz4mjlqh] .primary-button[data-astro-cid-qz4mjlqh]{align-self:flex-start}.active-workout[data-astro-cid-qz4mjlqh]{border-left:3px solid var(--accent)}.active-workout[data-astro-cid-qz4mjlqh] button[data-astro-cid-qz4mjlqh]{align-self:flex-start;margin-top:1.4rem;padding:0 0 .35rem;border:0;border-bottom:1px solid var(--accent);background:transparent;color:var(--accent);font:.6rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.1em;cursor:pointer}.dashboard-nutrition[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:1fr 1fr;align-content:center;gap:.7rem 1.2rem}.dashboard-nutrition[data-astro-cid-qz4mjlqh]>p[data-astro-cid-qz4mjlqh]{grid-column:1/-1}.dashboard-nutrition[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh],.dashboard-nutrition[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{display:block}.dashboard-nutrition[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh]{font-size:1.65rem;font-weight:400}.dashboard-nutrition[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{margin-top:.2rem;color:var(--muted);font:.5rem PT Mono,monospace;text-transform:uppercase}.dashboard-nutrition[data-astro-cid-qz4mjlqh] button[data-astro-cid-qz4mjlqh]{grid-column:1/-1;justify-self:start;padding:.35rem 0;border:0;border-bottom:1px solid var(--accent);background:none;color:var(--accent);font:.52rem PT Mono,monospace;text-transform:uppercase;cursor:pointer}.dashboard-history[data-astro-cid-qz4mjlqh]{margin-top:2.5rem}.dashboard-history[data-astro-cid-qz4mjlqh]>header[data-astro-cid-qz4mjlqh]{display:flex;justify-content:space-between;align-items:end;gap:1rem;padding-bottom:1rem}.dashboard-history[data-astro-cid-qz4mjlqh] h3[data-astro-cid-qz4mjlqh]{margin:0;font-size:1.5rem}.dashboard-history[data-astro-cid-qz4mjlqh]>header[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh]{color:var(--muted);font:.57rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.1em}.history-chart[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:repeat(7,1fr);gap:clamp(.35rem,1vw,.8rem);height:12rem;margin:1rem 0 2rem;padding:1.5rem 1rem 1rem;box-sizing:border-box;background:#ffffff05;border-top:1px solid var(--line);border-bottom:1px solid var(--line)}.chart-day[data-astro-cid-qz4mjlqh]{display:grid;grid-template-rows:1fr auto auto;justify-items:center;gap:.35rem;min-width:0}.chart-value[data-astro-cid-qz4mjlqh]{position:relative;width:100%;height:100%;display:flex;align-items:end;justify-content:center}.chart-value[data-astro-cid-qz4mjlqh]:before{content:"";position:absolute;inset:0 50%;width:1px;background:linear-gradient(transparent,#ffffff0e)}.chart-value[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh]{position:relative;width:min(100%,2.15rem);height:var(--height);min-height:4px;border-radius:.28rem .28rem .08rem .08rem;background:#ffffff12;transition:height .35s ease,background .2s}.chart-day[data-astro-cid-qz4mjlqh].has-workout .chart-value[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh]{background:linear-gradient(180deg,#d5ff6e,#9ed51a);box-shadow:0 0 22px #c9ff4221}.chart-day[data-astro-cid-qz4mjlqh].is-active .chart-value[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh]{background:repeating-linear-gradient(135deg,#c9ff42b3 0 4px,#c9ff4233 4px 8px);border:1px solid rgba(201,255,66,.75)}.chart-value[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh]{position:absolute;bottom:calc(var(--height, 7%) + .4rem);color:#f4f4ef;font:.56rem PT Mono,monospace;font-weight:400}.chart-day[data-astro-cid-qz4mjlqh] time[data-astro-cid-qz4mjlqh]{color:var(--muted);font:.52rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.08em}.chart-day[data-astro-cid-qz4mjlqh] small[data-astro-cid-qz4mjlqh]{color:#ffffff47;font:.52rem PT Mono,monospace}.chart-day[data-astro-cid-qz4mjlqh].has-workout time[data-astro-cid-qz4mjlqh],.chart-day[data-astro-cid-qz4mjlqh].is-active time[data-astro-cid-qz4mjlqh]{color:var(--accent)}.history-list[data-astro-cid-qz4mjlqh]{border-top:1px solid var(--line)}.history-row[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:9rem 1fr auto;gap:1.3rem;align-items:center;min-height:4.6rem;border-bottom:1px solid var(--line)}.history-row[data-astro-cid-qz4mjlqh] time[data-astro-cid-qz4mjlqh],.history-row[data-astro-cid-qz4mjlqh] small[data-astro-cid-qz4mjlqh]{color:var(--muted);font:.58rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.07em}.history-row[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh],.history-row[data-astro-cid-qz4mjlqh] small[data-astro-cid-qz4mjlqh]{display:block}.history-row[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh]{margin-bottom:.25rem;font-weight:400}.history-row[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh]{padding:.38rem .55rem;border:1px solid var(--line);color:var(--muted);font:.53rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.08em}.history-row[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh].is-done{border-color:#c9ff4259;color:var(--accent)}.history-empty[data-astro-cid-qz4mjlqh]{margin:0;padding:2rem 0;color:var(--muted)}.exercise-insights[data-astro-cid-qz4mjlqh]{margin-top:3rem;padding-top:2.5rem;border-top:1px solid var(--line)}.exercise-insights[data-astro-cid-qz4mjlqh]>header[data-astro-cid-qz4mjlqh]{display:flex;align-items:end;justify-content:space-between;gap:1.5rem}.exercise-insights[data-astro-cid-qz4mjlqh] header[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh]{margin:0 0 .55rem;color:var(--accent);font:.56rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.12em}.exercise-insights[data-astro-cid-qz4mjlqh] h3[data-astro-cid-qz4mjlqh]{margin:0;font-size:1.5rem}.exercise-insights[data-astro-cid-qz4mjlqh] select[data-astro-cid-qz4mjlqh]{max-width:20rem;padding:.75rem 2.3rem .75rem .9rem;border:1px solid var(--line);border-radius:0;outline:0;background:#0d1011;color:#fff;font:.65rem PT Mono,monospace}.exercise-filters[data-astro-cid-qz4mjlqh]{display:flex;gap:.5rem}.exercise-stat-grid[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:repeat(3,1fr);margin-top:1rem;border:1px solid var(--line)}.exercise-stat-grid[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]{padding:1rem}.exercise-stat-grid[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]+div[data-astro-cid-qz4mjlqh]{border-left:1px solid var(--line)}.exercise-stat-grid[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh],.exercise-stat-grid[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{display:block}.exercise-stat-grid[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh]{font-size:1.25rem;font-weight:400}.exercise-stat-grid[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{margin-top:.3rem;color:var(--muted);font:.5rem PT Mono,monospace;text-transform:uppercase}.exercise-history-chart[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:repeat(8,1fr);gap:clamp(.3rem,1vw,.8rem);height:13rem;margin-top:1.5rem;padding:1.5rem 1rem 1rem;box-sizing:border-box;border:1px solid var(--line);background:#ffffff05}.exercise-history-chart[data-astro-cid-qz4mjlqh]>p[data-astro-cid-qz4mjlqh]{grid-column:1/-1;place-self:center;margin:0;color:var(--muted);text-align:center}.program-hero[data-astro-cid-qz4mjlqh]{padding:clamp(3rem,7vw,6rem) 0;border-top:1px solid var(--line)}.program-kicker[data-astro-cid-qz4mjlqh]{display:flex;justify-content:space-between;color:var(--accent);font-size:.62rem}.title-row[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:1.25fr .75fr;align-items:end;gap:3rem;margin-top:clamp(3rem,6vw,5rem)}.title-row[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]>p[data-astro-cid-qz4mjlqh]{margin-bottom:.4rem;color:var(--muted);font:clamp(1.2rem,2vw,1.7rem) "PT Mono",monospace;text-transform:uppercase;letter-spacing:.08em}.title-row[data-astro-cid-qz4mjlqh] h2[data-astro-cid-qz4mjlqh]{margin:0;font-size:clamp(4.7rem,11vw,9.5rem);line-height:.72;letter-spacing:-.07em}.program-intro[data-astro-cid-qz4mjlqh]{max-width:27rem;margin:0;color:var(--muted);font-size:clamp(1rem,1.4vw,1.2rem);line-height:1.7}.program-meta[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:repeat(3,1fr);margin:clamp(4rem,7vw,6rem) 0 0;border-top:1px solid var(--line);border-bottom:1px solid var(--line)}.program-meta[data-astro-cid-qz4mjlqh] div[data-astro-cid-qz4mjlqh]{padding:1.25rem 0}.program-meta[data-astro-cid-qz4mjlqh] div[data-astro-cid-qz4mjlqh]+div[data-astro-cid-qz4mjlqh]{padding-left:2rem;border-left:1px solid var(--line)}.program-meta[data-astro-cid-qz4mjlqh] dt[data-astro-cid-qz4mjlqh]{color:var(--muted);font-size:.58rem}.program-meta[data-astro-cid-qz4mjlqh] dd[data-astro-cid-qz4mjlqh]{margin:.55rem 0 0;font-size:.94rem}.program-overview[data-astro-cid-qz4mjlqh]{padding:clamp(3.5rem,7vw,6rem) 0;border-top:1px solid var(--line)}.program-overview-heading[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:1.15fr .85fr;align-items:end;gap:clamp(2rem,6vw,6rem);margin-bottom:clamp(2.5rem,5vw,4.5rem)}.program-overview-heading[data-astro-cid-qz4mjlqh] .program-kicker[data-astro-cid-qz4mjlqh]{display:block;margin:0 0 1rem;color:var(--accent);font:.6rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.12em}.program-overview-heading[data-astro-cid-qz4mjlqh] h2[data-astro-cid-qz4mjlqh]{margin:0;font-size:clamp(3.7rem,8vw,7rem);line-height:.82;letter-spacing:-.065em}.program-overview-heading[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]:last-child>p[data-astro-cid-qz4mjlqh]{max-width:30rem;margin:0 0 .85rem;color:#fff;font-size:clamp(1.05rem,1.8vw,1.35rem);line-height:1.55}.program-overview-heading[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]:last-child>small[data-astro-cid-qz4mjlqh]{display:block;max-width:32rem;color:var(--muted);line-height:1.55}.session-grid[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:repeat(2,1fr);gap:1rem}.session-card[data-astro-cid-qz4mjlqh]{position:relative;display:flex;flex-direction:column;min-height:22rem;padding:clamp(1.35rem,2.8vw,2rem);box-sizing:border-box;overflow:hidden;background:linear-gradient(145deg,#121618,#0e1112);border:1px solid var(--line);transition:transform .25s,border-color .25s,background .25s}.session-card[data-astro-cid-qz4mjlqh]:hover{transform:translateY(-3px);border-color:#ffffff38}.session-card[data-astro-cid-qz4mjlqh]:before{content:"";position:absolute;right:-5rem;top:-7rem;width:15rem;aspect-ratio:1;border-radius:50%;background:radial-gradient(circle,rgba(201,255,66,.06),transparent 68%);pointer-events:none}.session-card[data-astro-cid-qz4mjlqh].is-active{border-color:#c9ff428c;background:linear-gradient(145deg,#141b13,#0e1112)}.session-card[data-astro-cid-qz4mjlqh].is-recommended{border-color:#c9ff428c;box-shadow:inset 0 0 0 1px #c9ff4214,0 18px 55px #00000038}.session-card[data-astro-cid-qz4mjlqh].is-complete{border-color:#c9ff4247}.session-card-top[data-astro-cid-qz4mjlqh]{display:flex;align-items:center;justify-content:space-between;margin-bottom:clamp(2.5rem,5vw,4rem)}.session-card-top[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh],.session-card-top[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh],.session-card[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]>p[data-astro-cid-qz4mjlqh],.session-card[data-astro-cid-qz4mjlqh] dt[data-astro-cid-qz4mjlqh]{font-family:PT Mono,monospace;text-transform:uppercase;letter-spacing:.1em}.session-card-top[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{color:var(--muted);font-size:.6rem}.session-card-top[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh]{padding:.38rem .58rem;border:1px solid var(--line);border-radius:3rem;color:var(--muted);font-size:.5rem;font-weight:400}.session-card[data-astro-cid-qz4mjlqh].is-active .session-card-top[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh],.session-card[data-astro-cid-qz4mjlqh].is-complete .session-card-top[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh]{border-color:#c9ff4261;color:var(--accent)}.session-card[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]>p[data-astro-cid-qz4mjlqh]{margin:0 0 .5rem;color:var(--accent);font-size:.55rem}.session-card[data-astro-cid-qz4mjlqh] h3[data-astro-cid-qz4mjlqh]{margin:0 0 .8rem;font-size:clamp(2rem,4vw,3.2rem);line-height:.95;letter-spacing:-.045em}.session-card[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]>small[data-astro-cid-qz4mjlqh]{display:block;max-width:28rem;color:var(--muted);line-height:1.55}.session-card[data-astro-cid-qz4mjlqh] dl[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:repeat(2,1fr);margin:auto 0 1.5rem;padding-top:1.5rem;border-top:1px solid var(--line)}.session-card[data-astro-cid-qz4mjlqh] dl[data-astro-cid-qz4mjlqh] div[data-astro-cid-qz4mjlqh]+div[data-astro-cid-qz4mjlqh]{padding-left:1rem;border-left:1px solid var(--line)}.session-card[data-astro-cid-qz4mjlqh] dt[data-astro-cid-qz4mjlqh]{color:var(--muted);font-size:.5rem}.session-card[data-astro-cid-qz4mjlqh] dd[data-astro-cid-qz4mjlqh]{margin:.45rem 0 0;font-size:.9rem}.session-card[data-astro-cid-qz4mjlqh]>button[data-astro-cid-qz4mjlqh]{display:flex;justify-content:space-between;width:100%;padding:.95rem 1rem;border:1px solid rgba(201,255,66,.45);background:transparent;color:var(--accent);font:.58rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.09em;cursor:pointer;transition:background .2s,color .2s}.session-card[data-astro-cid-qz4mjlqh]>button[data-astro-cid-qz4mjlqh]:hover,.session-card[data-astro-cid-qz4mjlqh]>button[data-astro-cid-qz4mjlqh].has-progress{background:var(--accent);color:#101210}.session-accordion[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:1rem}.session-choice[data-astro-cid-qz4mjlqh]{min-width:0;border:1px solid var(--line);background:linear-gradient(145deg,#121618,#0d1011);transition:border-color .2s,background .2s}.session-choice[data-astro-cid-qz4mjlqh][open]{grid-column:1/-1;border-color:#c9ff4257}.session-choice[data-astro-cid-qz4mjlqh] summary[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:2.5rem 1fr auto 1.5rem;gap:1.25rem;align-items:start;min-height:13rem;padding:clamp(1.25rem,2.7vw,2rem);box-sizing:border-box;cursor:pointer;list-style:none;transition:background .2s}.session-choice[data-astro-cid-qz4mjlqh] summary[data-astro-cid-qz4mjlqh]::-webkit-details-marker{display:none}.session-choice[data-astro-cid-qz4mjlqh] summary[data-astro-cid-qz4mjlqh]:hover,.session-choice[data-astro-cid-qz4mjlqh][open] summary[data-astro-cid-qz4mjlqh]{background:linear-gradient(145deg,#151b17,#101314)}.session-choice[data-astro-cid-qz4mjlqh] summary[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh]{color:var(--muted);font:.58rem PT Mono,monospace}.session-choice[data-astro-cid-qz4mjlqh] summary[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh]{margin:0 0 .25rem;color:var(--accent);font:.5rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.1em}.session-choice[data-astro-cid-qz4mjlqh] summary[data-astro-cid-qz4mjlqh] h3[data-astro-cid-qz4mjlqh]{margin:0 0 .65rem;font-size:clamp(1.7rem,3vw,2.5rem);line-height:1;letter-spacing:-.04em}.session-choice[data-astro-cid-qz4mjlqh] summary[data-astro-cid-qz4mjlqh] small[data-astro-cid-qz4mjlqh]{display:block;max-width:24rem;color:var(--muted);font-size:.75rem;line-height:1.5}.session-choice[data-astro-cid-qz4mjlqh] summary[data-astro-cid-qz4mjlqh]>strong[data-astro-cid-qz4mjlqh]{padding:.38rem .58rem;border:1px solid var(--line);border-radius:3rem;color:var(--muted);font:.5rem PT Mono,monospace;font-weight:400;text-transform:uppercase;letter-spacing:.08em}.session-choice[data-astro-cid-qz4mjlqh].is-active summary[data-astro-cid-qz4mjlqh]>strong[data-astro-cid-qz4mjlqh],.session-choice[data-astro-cid-qz4mjlqh].is-complete summary[data-astro-cid-qz4mjlqh]>strong[data-astro-cid-qz4mjlqh],.session-choice[data-astro-cid-qz4mjlqh].is-recommended summary[data-astro-cid-qz4mjlqh]>strong[data-astro-cid-qz4mjlqh]{border-color:#c9ff4261;color:var(--accent)}.session-choice[data-astro-cid-qz4mjlqh] summary[data-astro-cid-qz4mjlqh]>i[data-astro-cid-qz4mjlqh]{color:var(--accent);font:1.4rem PT Mono,monospace;font-style:normal;transition:transform .25s}.session-choice[data-astro-cid-qz4mjlqh][open] summary[data-astro-cid-qz4mjlqh]>i[data-astro-cid-qz4mjlqh]{transform:rotate(45deg)}.session-choice-content[data-astro-cid-qz4mjlqh]{padding:0 clamp(1rem,2.5vw,1.75rem) 1.5rem;border-top:1px solid var(--line)}.session-choice-content[data-astro-cid-qz4mjlqh]>header[data-astro-cid-qz4mjlqh]{display:flex;justify-content:space-between;gap:1rem;padding:1rem 0;color:var(--muted);font:.5rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.08em}.session-choice-content[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:2rem 1fr auto;gap:1rem;align-items:center;min-height:5rem;border-top:1px solid var(--line)}.session-choice-content[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh]{color:var(--muted);font:.52rem PT Mono,monospace}.session-choice-content[data-astro-cid-qz4mjlqh] h4[data-astro-cid-qz4mjlqh]{margin:0 0 .3rem;font-size:1rem;font-weight:400}.session-choice-content[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh]{margin:0;color:var(--muted);font-size:.72rem}.session-choice-content[data-astro-cid-qz4mjlqh] small[data-astro-cid-qz4mjlqh]{display:block;max-width:35rem;margin-top:.45rem;color:#aeb5ae;font-size:.66rem;line-height:1.45}.exercise-video-links[data-astro-cid-qz4mjlqh]{display:flex;flex-wrap:wrap;justify-content:flex-end;gap:.45rem}.session-choice-content[data-astro-cid-qz4mjlqh] a[data-astro-cid-qz4mjlqh]{display:flex;align-items:center;gap:.4rem;padding:.6rem .75rem;border:1px solid rgba(201,255,66,.34);color:var(--accent);font:.52rem PT Mono,monospace;text-decoration:none;text-transform:uppercase;letter-spacing:.08em;transition:background .2s,color .2s}.session-choice-content[data-astro-cid-qz4mjlqh] a[data-astro-cid-qz4mjlqh]:hover{background:var(--accent);color:#101210}.program-guide[data-astro-cid-qz4mjlqh]{margin-top:1rem;border:1px solid var(--line);background:#0e1112}.program-guide[data-astro-cid-qz4mjlqh] summary[data-astro-cid-qz4mjlqh]{display:flex;align-items:center;justify-content:space-between;gap:2rem;padding:1.4rem clamp(1.35rem,2.8vw,2rem);cursor:pointer;list-style:none}.program-guide[data-astro-cid-qz4mjlqh] summary[data-astro-cid-qz4mjlqh]::-webkit-details-marker{display:none}.program-guide[data-astro-cid-qz4mjlqh] summary[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]>[data-astro-cid-qz4mjlqh]{display:block}.program-guide[data-astro-cid-qz4mjlqh] summary[data-astro-cid-qz4mjlqh] small[data-astro-cid-qz4mjlqh]{margin-bottom:.3rem;color:var(--muted);font:.5rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.1em}.program-guide[data-astro-cid-qz4mjlqh] summary[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh]{font-size:1.05rem;font-weight:400}.program-guide[data-astro-cid-qz4mjlqh] summary[data-astro-cid-qz4mjlqh] i[data-astro-cid-qz4mjlqh]{color:var(--accent);font:1.5rem PT Mono,monospace;font-style:normal;transition:transform .25s}.program-guide[data-astro-cid-qz4mjlqh][open] summary[data-astro-cid-qz4mjlqh] i[data-astro-cid-qz4mjlqh]{transform:rotate(45deg)}.guide-content[data-astro-cid-qz4mjlqh]{padding:clamp(1.5rem,4vw,3rem);border-top:1px solid var(--line)}.guide-content[data-astro-cid-qz4mjlqh] h3[data-astro-cid-qz4mjlqh]{margin:0 0 1.5rem;font-size:clamp(1.7rem,3vw,2.5rem)}.guide-rule-grid[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:repeat(4,1fr);border-top:1px solid var(--line);border-bottom:1px solid var(--line)}.guide-rule-grid[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]{padding:1.5rem 1.2rem 1.5rem 0}.guide-rule-grid[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]+article[data-astro-cid-qz4mjlqh]{padding-left:1.2rem;border-left:1px solid var(--line)}.guide-rule-grid[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{color:var(--accent);font:.55rem PT Mono,monospace}.guide-rule-grid[data-astro-cid-qz4mjlqh] h4[data-astro-cid-qz4mjlqh]{margin:1.5rem 0 .6rem;font-size:1rem;font-weight:400}.guide-rule-grid[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh],.guide-additions[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh]{margin:0;color:var(--muted);font-size:.82rem;line-height:1.55}.warmup-rule[data-astro-cid-qz4mjlqh] ul[data-astro-cid-qz4mjlqh]{display:grid;gap:.45rem;margin:.8rem 0 0;padding:0;list-style:none}.warmup-rule[data-astro-cid-qz4mjlqh] li[data-astro-cid-qz4mjlqh]{position:relative;padding-left:1.2rem;color:#d9ddd8;font-size:.72rem;line-height:1.4}.warmup-rule[data-astro-cid-qz4mjlqh] li[data-astro-cid-qz4mjlqh]:before{content:"✓";position:absolute;left:0;color:var(--accent);font-family:PT Mono,monospace}.guide-additions[data-astro-cid-qz4mjlqh]{margin-top:3rem}.guide-additions[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:repeat(2,1fr);gap:1rem}.guide-additions[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]{padding:1.3rem;border:1px solid var(--line)}.guide-additions[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]{display:flex;justify-content:space-between;gap:1rem}.guide-additions[data-astro-cid-qz4mjlqh] h4[data-astro-cid-qz4mjlqh]{margin:0;font-size:1.05rem;font-weight:400}.guide-additions[data-astro-cid-qz4mjlqh] a[data-astro-cid-qz4mjlqh]{color:var(--accent);font:.55rem PT Mono,monospace;text-decoration:none;text-transform:uppercase}.guide-additions[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]>strong[data-astro-cid-qz4mjlqh]{display:block;margin:.9rem 0 .65rem;color:var(--accent);font:.55rem PT Mono,monospace;font-weight:400;text-transform:uppercase;letter-spacing:.07em}.guide-progression[data-astro-cid-qz4mjlqh]{margin:2.5rem 0 0;padding:1.5rem 0 0;border-top:1px solid var(--line);color:var(--muted);line-height:1.65}.guide-progression[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh]{color:#fff;font-weight:400}.rules[data-astro-cid-qz4mjlqh]{padding:clamp(5rem,9vw,8rem) 0}.rules[data-astro-cid-qz4mjlqh]>header[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:6rem 1fr;align-items:start;gap:2rem;margin-bottom:3rem}.section-index[data-astro-cid-qz4mjlqh]{margin:.55rem 0 0;color:var(--accent);font-size:.65rem}.rules[data-astro-cid-qz4mjlqh] h2[data-astro-cid-qz4mjlqh],.progression[data-astro-cid-qz4mjlqh] h2[data-astro-cid-qz4mjlqh]{margin:0;font-size:clamp(2.7rem,5vw,4.8rem);line-height:.95;letter-spacing:-.045em}.rule-grid[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:repeat(4,1fr);border-top:1px solid var(--line);border-bottom:1px solid var(--line)}.rule-grid[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]{padding:2rem 1.5rem 2rem 0}.rule-grid[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]+article[data-astro-cid-qz4mjlqh]{padding-left:1.5rem;border-left:1px solid var(--line)}.rule-grid[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{color:var(--accent);font:.62rem PT Mono,monospace}.rule-grid[data-astro-cid-qz4mjlqh] h3[data-astro-cid-qz4mjlqh]{margin:2.5rem 0 .8rem;font-size:1.25rem}.rule-grid[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh]{margin:0;color:var(--muted);font-size:.9rem;line-height:1.6}.day-nav[data-astro-cid-qz4mjlqh]{position:sticky;top:1rem;z-index:8;display:grid;grid-template-columns:repeat(4,1fr);margin-bottom:clamp(4rem,7vw,7rem);padding:.4rem;background:#111416e0;border:1px solid var(--line);backdrop-filter:blur(14px)}.day-nav[data-astro-cid-qz4mjlqh] a[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:auto 1fr auto;align-items:center;gap:.8rem;padding:1rem;color:inherit;text-decoration:none}.day-nav[data-astro-cid-qz4mjlqh] a[data-astro-cid-qz4mjlqh]+a[data-astro-cid-qz4mjlqh]{border-left:1px solid var(--line)}.day-nav[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh],.day-nav[data-astro-cid-qz4mjlqh] small[data-astro-cid-qz4mjlqh]{color:var(--muted);font-size:.55rem}.day-nav[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh]{font-size:.85rem}.sessions[data-astro-cid-qz4mjlqh]{display:grid;gap:clamp(5rem,9vw,8rem)}.session[data-astro-cid-qz4mjlqh]{scroll-margin-top:6rem}.session-header[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:5rem 1fr auto;gap:2rem;align-items:start;padding-bottom:2rem}.session-number[data-astro-cid-qz4mjlqh]{color:var(--accent);font-size:.65rem;padding-top:.4rem}.session-header[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]>p[data-astro-cid-qz4mjlqh]{margin:0 0 .45rem;color:var(--muted);font-size:.62rem}.session-header[data-astro-cid-qz4mjlqh] h2[data-astro-cid-qz4mjlqh]{margin:0 0 .7rem;font-size:clamp(2.5rem,5vw,4.8rem);letter-spacing:-.045em;line-height:.95}.session-header[data-astro-cid-qz4mjlqh] small[data-astro-cid-qz4mjlqh]{color:var(--muted)}.session-actions[data-astro-cid-qz4mjlqh]{display:flex;align-items:center;gap:1.5rem}.session-actions[data-astro-cid-qz4mjlqh]>button[data-astro-cid-qz4mjlqh],.primary-button[data-astro-cid-qz4mjlqh]{border:1px solid var(--accent);background:var(--accent);color:#101210;padding:.85rem 1.1rem;font:.62rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.08em;cursor:pointer}.session-actions[data-astro-cid-qz4mjlqh]>button[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{margin-left:.5rem}.session-total[data-astro-cid-qz4mjlqh]{text-align:right}.session-total[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh],.session-total[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{display:block}.session-total[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh]{font-size:2.6rem;font-weight:300}.session-total[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{color:var(--muted);font-size:.7rem;text-transform:uppercase;letter-spacing:.1em}.exercise-table[data-astro-cid-qz4mjlqh]{border-top:1px solid var(--line)}.table-head[data-astro-cid-qz4mjlqh],.exercise-row[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:minmax(15rem,1.8fr) .55fr .8fr .75fr .45fr;align-items:center;gap:1rem}.table-head[data-astro-cid-qz4mjlqh]{padding:.8rem 1rem;color:var(--muted);font-size:.55rem}.exercise-row[data-astro-cid-qz4mjlqh]{min-height:5rem;padding:.8rem 1rem;border-top:1px solid var(--line);background:transparent;transition:background .2s}.exercise-row[data-astro-cid-qz4mjlqh]:hover{background:var(--surface)}.exercise-name[data-astro-cid-qz4mjlqh]{display:flex;align-items:center;gap:1.25rem}.exercise-name[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{color:var(--muted);font-size:.55rem}.exercise-name[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh]{font-weight:400}.exercise-row[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh]{color:#ffffffb8;font-size:.88rem}.exercise-row[data-astro-cid-qz4mjlqh]>a[data-astro-cid-qz4mjlqh]{justify-self:start;color:var(--accent);font:.62rem PT Mono,monospace;text-decoration:none;text-transform:uppercase;letter-spacing:.1em;border-bottom:1px solid rgba(201,255,66,.45);padding-bottom:.3rem}.additions[data-astro-cid-qz4mjlqh]{margin-top:clamp(6rem,11vw,10rem);padding-top:clamp(4rem,7vw,6rem);border-top:1px solid var(--line)}.additions[data-astro-cid-qz4mjlqh]>header[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:6rem 1fr;gap:2rem;margin-bottom:3rem}.additions[data-astro-cid-qz4mjlqh]>header[data-astro-cid-qz4mjlqh] div[data-astro-cid-qz4mjlqh]>p[data-astro-cid-qz4mjlqh]{margin:0 0 .65rem;color:var(--accent);font:.62rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.12em}.additions[data-astro-cid-qz4mjlqh] h2[data-astro-cid-qz4mjlqh]{margin:0;font-size:clamp(2.7rem,5vw,4.8rem);line-height:.95;letter-spacing:-.045em}.addition-grid[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:repeat(2,1fr);gap:1rem}.addition-grid[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]{padding:clamp(1.5rem,3vw,2.5rem);background:var(--surface);border:1px solid var(--line)}.addition-top[data-astro-cid-qz4mjlqh]{display:flex;justify-content:space-between;color:var(--accent);font:.6rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.1em}.addition-top[data-astro-cid-qz4mjlqh] a[data-astro-cid-qz4mjlqh]{color:inherit;text-decoration:none;border-bottom:1px solid rgba(201,255,66,.45);padding-bottom:.25rem}.addition-grid[data-astro-cid-qz4mjlqh] h3[data-astro-cid-qz4mjlqh]{margin:clamp(2.5rem,5vw,4rem) 0 1.5rem;font-size:clamp(2rem,4vw,3.5rem);letter-spacing:-.04em}.addition-grid[data-astro-cid-qz4mjlqh] dl[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:1fr 1fr;margin:0;padding-block:1.1rem;border-top:1px solid var(--line);border-bottom:1px solid var(--line)}.addition-grid[data-astro-cid-qz4mjlqh] dl[data-astro-cid-qz4mjlqh] div[data-astro-cid-qz4mjlqh]+div[data-astro-cid-qz4mjlqh]{padding-left:1rem;border-left:1px solid var(--line)}.addition-grid[data-astro-cid-qz4mjlqh] dt[data-astro-cid-qz4mjlqh]{color:var(--muted);font-size:.55rem}.addition-grid[data-astro-cid-qz4mjlqh] dd[data-astro-cid-qz4mjlqh]{margin:.45rem 0 0;font-size:.9rem}.addition-grid[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]>p[data-astro-cid-qz4mjlqh]{margin:1.3rem 0 0;color:var(--muted);line-height:1.65}.progression[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:6rem 1fr;gap:2rem;margin-top:clamp(6rem,11vw,10rem);padding:clamp(4rem,7vw,6rem) 0;border-top:1px solid var(--line);border-bottom:1px solid var(--line)}.progression[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]>p[data-astro-cid-qz4mjlqh]{max-width:47rem;margin:1.5rem 0 0;color:var(--muted);font-size:1.05rem;line-height:1.75}.progression[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh]{color:#fff;font-weight:400}.sam-nav-shell[data-astro-cid-qz4mjlqh]{position:sticky;top:1rem;z-index:9}.sam-nav[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:repeat(5,1fr);width:100%;box-sizing:border-box;margin:0 0 clamp(1.5rem,3vw,2.5rem);padding:.4rem;border:1px solid var(--line);background:#111416e0;backdrop-filter:blur(14px)}.sam-nav[data-astro-cid-qz4mjlqh] button[data-astro-cid-qz4mjlqh],.sam-nav[data-astro-cid-qz4mjlqh] a[data-astro-cid-qz4mjlqh]{display:grid;place-items:center;min-height:46px;padding:.75rem 1rem;border:0;background:transparent;color:var(--muted);font:.58rem PT Mono,monospace;text-align:center;text-decoration:none;text-transform:uppercase;letter-spacing:.08em;cursor:pointer;transition:color .2s,background .2s}.sam-nav[data-astro-cid-qz4mjlqh] button[data-astro-cid-qz4mjlqh]+button[data-astro-cid-qz4mjlqh],.sam-nav[data-astro-cid-qz4mjlqh] a[data-astro-cid-qz4mjlqh]{border-left:1px solid var(--line)}.sam-nav[data-astro-cid-qz4mjlqh] button[data-astro-cid-qz4mjlqh][aria-current=page]{background:var(--accent);color:#101210}.gym-nutrition-view[data-astro-cid-qz4mjlqh]{width:min(calc(100% - 3rem),1180px);margin-inline:auto}.gym-nutrition-view[data-astro-cid-qz4mjlqh] iframe[data-astro-cid-qz4mjlqh]{display:block;width:100%;min-height:700px;border:0;background:#090b0c}.sam-view[data-astro-cid-qz4mjlqh],.zia-view[data-astro-cid-qz4mjlqh]{min-height:55vh;padding-bottom:5rem}.sam-view-heading[data-astro-cid-qz4mjlqh] div[data-astro-cid-qz4mjlqh]>p[data-astro-cid-qz4mjlqh]{margin:0;color:var(--accent);font:.6rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.12em}.sam-view-heading[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:6rem minmax(0,1fr);align-items:start;gap:2rem;margin-bottom:3rem}.sam-view-heading[data-astro-cid-qz4mjlqh] h2[data-astro-cid-qz4mjlqh]{margin:.5rem 0 .8rem;font-size:clamp(2.7rem,5vw,4.8rem);line-height:.95;letter-spacing:-.045em}.sam-view-heading[data-astro-cid-qz4mjlqh] div[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh],.sam-view-heading[data-astro-cid-qz4mjlqh] small[data-astro-cid-qz4mjlqh]{display:block;color:var(--muted);font-size:.82rem;line-height:1.65}.sam-view-heading[data-astro-cid-qz4mjlqh] small[data-astro-cid-qz4mjlqh]{max-width:44rem;margin-top:.35rem}.sam-summary[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:repeat(3,1fr);margin:0 0 3rem;border-top:1px solid var(--line);border-bottom:1px solid var(--line)}#sam-history-slot[data-astro-cid-qz4mjlqh]:not(:empty){margin-bottom:3rem}.sam-summary[data-astro-cid-qz4mjlqh]>div{display:grid;align-content:center;min-height:7rem;padding:1.35rem clamp(1rem,2.5vw,2rem);box-sizing:border-box}.sam-summary[data-astro-cid-qz4mjlqh]>div:first-child{padding-left:0}.sam-summary[data-astro-cid-qz4mjlqh]>div+div{border-left:1px solid var(--line)}.sam-summary[data-astro-cid-qz4mjlqh] strong,.sam-summary[data-astro-cid-qz4mjlqh] span{display:block}.sam-summary[data-astro-cid-qz4mjlqh] strong{color:var(--accent);font:clamp(2.2rem,4vw,3.4rem) "Lato",sans-serif;font-weight:300;line-height:.9;letter-spacing:-.055em}.sam-summary[data-astro-cid-qz4mjlqh] span{margin-top:.75rem;color:var(--muted);font:.55rem PT Mono,monospace;line-height:1.4;text-transform:uppercase;letter-spacing:.1em}.sam-history-filters[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:minmax(0,1.5fr) minmax(12rem,.8fr);gap:.8rem;margin-bottom:1rem}.sam-history-filters[data-astro-cid-qz4mjlqh] label[data-astro-cid-qz4mjlqh],.sam-progress-controls[data-astro-cid-qz4mjlqh] label[data-astro-cid-qz4mjlqh]{display:grid;gap:.45rem}.sam-history-filters[data-astro-cid-qz4mjlqh] label[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh],.sam-progress-controls[data-astro-cid-qz4mjlqh] label[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh]{color:var(--muted);font:.5rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.1em}.sam-history-filters[data-astro-cid-qz4mjlqh] input[data-astro-cid-qz4mjlqh],.sam-history-filters[data-astro-cid-qz4mjlqh] select[data-astro-cid-qz4mjlqh],.sam-progress-controls[data-astro-cid-qz4mjlqh] select[data-astro-cid-qz4mjlqh]{width:100%;box-sizing:border-box;min-height:46px;padding:.75rem .9rem;border:1px solid var(--line);border-radius:0;outline:0;background:#0d1011;color:#fff;font:.7rem PT Mono,monospace}.sam-history-filters[data-astro-cid-qz4mjlqh] input[data-astro-cid-qz4mjlqh]:focus,.sam-history-filters[data-astro-cid-qz4mjlqh] select[data-astro-cid-qz4mjlqh]:focus,.sam-progress-controls[data-astro-cid-qz4mjlqh] select[data-astro-cid-qz4mjlqh]:focus{border-color:var(--accent)}.sam-results-count[data-astro-cid-qz4mjlqh]{margin:1.2rem 0;color:var(--muted);font:.55rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.08em}.sam-timeline[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:1rem}.sam-timeline[data-astro-cid-qz4mjlqh] .history-week{min-width:0;border:1px solid var(--line);background:linear-gradient(145deg,#121618,#0d1011);transition:border-color .2s,background .2s}.sam-timeline[data-astro-cid-qz4mjlqh] .history-week[open]{grid-column:1/-1;border-color:color-mix(in srgb,var(--accent) 38%,transparent)}.sam-timeline[data-astro-cid-qz4mjlqh] .history-week>summary{display:grid;grid-template-columns:2.5rem 1fr auto 1.5rem;gap:1.25rem;align-items:start;min-height:11rem;padding:clamp(1.25rem,2.7vw,2rem);box-sizing:border-box;cursor:pointer;list-style:none;transition:background .2s}.sam-timeline[data-astro-cid-qz4mjlqh] .history-week>summary::-webkit-details-marker{display:none}.sam-timeline[data-astro-cid-qz4mjlqh] .history-week>summary:hover,.sam-timeline[data-astro-cid-qz4mjlqh] .history-week[open]>summary{background:linear-gradient(145deg,#171918,#101314)}.sam-timeline[data-astro-cid-qz4mjlqh] .history-week>summary>span{color:var(--muted);font:.58rem PT Mono,monospace}.sam-timeline[data-astro-cid-qz4mjlqh] .history-week>summary h3{margin:0 0 .65rem;font-size:clamp(1.7rem,3vw,2.5rem);line-height:1;letter-spacing:-.04em}.sam-timeline[data-astro-cid-qz4mjlqh] .history-week>summary p,.sam-timeline[data-astro-cid-qz4mjlqh] .history-week>summary small{margin:0;color:var(--muted);font-size:.68rem}.sam-timeline[data-astro-cid-qz4mjlqh] .history-week>summary>i{color:var(--accent);font:1.4rem PT Mono,monospace;font-style:normal;transition:transform .25s}.sam-timeline[data-astro-cid-qz4mjlqh] .history-week[open]>summary>i{transform:rotate(45deg)}.sam-timeline[data-astro-cid-qz4mjlqh] .history-week-content{padding:0 clamp(1rem,2.5vw,1.75rem) 1.5rem;border-top:1px solid var(--line)}.sam-timeline[data-astro-cid-qz4mjlqh] .history-session{padding:1.5rem 0 0}.sam-timeline[data-astro-cid-qz4mjlqh] .history-session+.history-session{margin-top:1.5rem;border-top:1px solid var(--line)}.sam-timeline[data-astro-cid-qz4mjlqh] .history-session>header{display:flex;justify-content:space-between;gap:1rem;margin-bottom:1rem}.sam-timeline[data-astro-cid-qz4mjlqh] .history-session>header h4{margin:0 0 .3rem;font-size:1.05rem;font-weight:400}.sam-timeline[data-astro-cid-qz4mjlqh] .history-session>header p,.sam-timeline[data-astro-cid-qz4mjlqh] .history-session>header span{margin:0;color:var(--muted);font:.55rem PT Mono,monospace}.sam-timeline[data-astro-cid-qz4mjlqh] .history-exercises{display:grid}.sam-timeline[data-astro-cid-qz4mjlqh] .history-exercise{display:grid;grid-template-columns:minmax(12rem,1.4fr) .45fr .75fr minmax(9rem,1fr) auto;gap:1rem;min-height:3.1rem;padding:.8rem .7rem;border-top:1px solid rgba(255,255,255,.08);align-items:center;transition:background .2s}.sam-timeline[data-astro-cid-qz4mjlqh] .history-exercise:hover{background:#ffffff06}.sam-timeline[data-astro-cid-qz4mjlqh] .history-exercise strong{font-size:.85rem;font-weight:400}.sam-timeline[data-astro-cid-qz4mjlqh] .history-exercise span,.sam-timeline[data-astro-cid-qz4mjlqh] .history-exercise small{color:var(--muted);font:.65rem PT Mono,monospace}.sam-timeline[data-astro-cid-qz4mjlqh] .history-exercise small{line-height:1.45}.sam-timeline[data-astro-cid-qz4mjlqh] .history-exercise.is-skipped{opacity:.48}.sam-timeline[data-astro-cid-qz4mjlqh] .history-exercise.is-skipped strong{text-decoration:line-through}.sam-timeline[data-astro-cid-qz4mjlqh] .history-exercise mark{justify-self:start;padding:.25rem .4rem;background:#ffbd4a1f;color:#ffbd4a;font:.46rem PT Mono,monospace;text-transform:uppercase}.sam-timeline[data-astro-cid-qz4mjlqh] .history-empty-session{margin:0;color:var(--muted);font-size:.78rem}.sam-progress-insights[data-astro-cid-qz4mjlqh]{margin-top:0}.sam-current-progress-slot[data-astro-cid-qz4mjlqh]:empty{display:none}.sam-current-progress-slot[data-astro-cid-qz4mjlqh]:not(:empty)+.sam-progress-insights[data-astro-cid-qz4mjlqh]{margin-top:4rem}.sam-progress-controls[data-astro-cid-qz4mjlqh]{display:grid;gap:.45rem;width:min(100%,20rem)}.sam-progress-controls[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh]{color:var(--muted);font:.5rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.1em}.sam-progress-chart[data-astro-cid-qz4mjlqh]{display:grid;grid-auto-flow:column;grid-auto-columns:minmax(4.5rem,1fr);grid-template-columns:none;align-items:end;overflow-x:auto}.sam-progress-chart[data-astro-cid-qz4mjlqh]>p[data-astro-cid-qz4mjlqh]{align-self:center;width:100%;color:var(--muted);text-align:center}.sam-progress-chart[data-astro-cid-qz4mjlqh] .sam-progress-point{display:grid;grid-template-rows:1.5rem 8.5rem auto;min-width:4.5rem;align-items:end;justify-items:center}.sam-progress-chart[data-astro-cid-qz4mjlqh] .sam-progress-point strong{color:#fff;font:.55rem PT Mono,monospace;font-weight:400;white-space:nowrap}.sam-progress-chart[data-astro-cid-qz4mjlqh] .sam-progress-point span{width:min(100%,1.35rem);height:var(--height);min-height:.3rem;background:var(--accent)}.sam-progress-chart[data-astro-cid-qz4mjlqh] .sam-progress-point small{margin-top:.65rem;color:var(--muted);font:.48rem PT Mono,monospace;white-space:nowrap}.sam-progress-records[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:repeat(3,1fr);margin-top:1rem;border-top:1px solid var(--line);border-bottom:1px solid var(--line)}.sam-progress-records[data-astro-cid-qz4mjlqh]>div{padding:1.2rem 0}.sam-progress-records[data-astro-cid-qz4mjlqh]>div+div{padding-left:1.2rem;border-left:1px solid var(--line)}.sam-progress-records[data-astro-cid-qz4mjlqh] strong,.sam-progress-records[data-astro-cid-qz4mjlqh] span{display:block}.sam-progress-records[data-astro-cid-qz4mjlqh] strong{font:1rem PT Mono,monospace;font-weight:400}.sam-progress-records[data-astro-cid-qz4mjlqh] span{margin-top:.4rem;color:var(--muted);font:.5rem PT Mono,monospace;text-transform:uppercase}dialog[data-astro-cid-qz4mjlqh]{color:#f4f4ef}dialog[data-astro-cid-qz4mjlqh]::backdrop{background:#000000c7;backdrop-filter:blur(9px)}.program-dialog[data-astro-cid-qz4mjlqh]{width:min(calc(100% - 2rem),920px);max-height:min(88vh,850px);padding:0;border:1px solid var(--line);background:#0b0e0f}.program-dialog-shell[data-astro-cid-qz4mjlqh]{padding:clamp(1.25rem,4vw,2.5rem)}.program-dialog[data-astro-cid-qz4mjlqh] header[data-astro-cid-qz4mjlqh]{display:flex;align-items:start;justify-content:space-between;gap:2rem;padding-bottom:2rem;border-bottom:1px solid var(--line)}.program-dialog[data-astro-cid-qz4mjlqh] header[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh]{margin:0 0 .45rem;color:var(--accent);font:.58rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.12em}.program-dialog[data-astro-cid-qz4mjlqh] header[data-astro-cid-qz4mjlqh] h2[data-astro-cid-qz4mjlqh]{margin:0 0 .65rem;font-size:clamp(2.4rem,6vw,4.8rem);line-height:.9;letter-spacing:-.05em}.program-dialog[data-astro-cid-qz4mjlqh] header[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{color:var(--muted);font-size:.82rem;line-height:1.5}.program-exercise-list[data-astro-cid-qz4mjlqh]{display:grid}.program-exercise-list[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:2rem 1fr auto;gap:1rem;align-items:center;min-height:5.5rem;border-bottom:1px solid var(--line)}.program-exercise-list[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh]{color:var(--muted);font:.55rem PT Mono,monospace}.program-exercise-list[data-astro-cid-qz4mjlqh] h3[data-astro-cid-qz4mjlqh]{margin:0 0 .35rem;font-size:1.05rem;font-weight:400}.program-exercise-list[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh]{margin:0;color:var(--muted);font-size:.72rem}.program-exercise-list[data-astro-cid-qz4mjlqh] a[data-astro-cid-qz4mjlqh]{display:flex;align-items:center;gap:.45rem;padding:.65rem .8rem;border:1px solid rgba(201,255,66,.35);color:var(--accent);font:.55rem PT Mono,monospace;text-decoration:none;text-transform:uppercase;letter-spacing:.08em;transition:background .2s,color .2s}.program-exercise-list[data-astro-cid-qz4mjlqh] a[data-astro-cid-qz4mjlqh]:hover{background:var(--accent);color:#101210}.dialog-close[data-astro-cid-qz4mjlqh]{display:grid;place-items:center;width:2.5rem;height:2.5rem;padding:0;border:1px solid var(--line);border-radius:50%;background:transparent;color:inherit;font-size:1.35rem;cursor:pointer}.dialog-kicker[data-astro-cid-qz4mjlqh]{color:var(--accent);font:.62rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.12em}.form-status[data-astro-cid-qz4mjlqh]{min-height:1.2rem;margin:1rem 0 0;color:var(--muted);font-size:.8rem}.workout-dialog[data-astro-cid-qz4mjlqh]{width:100%;max-width:none;height:100%;max-height:none;margin:0;padding:env(safe-area-inset-top) 0 env(safe-area-inset-bottom);box-sizing:border-box;border:0;background:#090b0c}.workout-dialog[data-astro-cid-qz4mjlqh]::backdrop{background:#090b0c}.workout-shell[data-astro-cid-qz4mjlqh]{width:min(calc(100% - 3rem),880px);margin-inline:auto;padding-bottom:8rem}.workout-bar[data-astro-cid-qz4mjlqh]{position:sticky;top:0;z-index:5;display:flex;justify-content:space-between;align-items:center;min-height:5.5rem;background:#090b0cf0;border-bottom:1px solid var(--line);backdrop-filter:blur(18px)}.workout-bar[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh]{margin:0 0 .3rem;color:var(--accent);font:.58rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.14em}.workout-bar[data-astro-cid-qz4mjlqh] h2[data-astro-cid-qz4mjlqh]{margin:0;font-size:clamp(1.65rem,4vw,2.4rem);letter-spacing:-.035em}.workout-close[data-astro-cid-qz4mjlqh]{width:auto;height:auto;padding:.65rem .9rem;gap:.45rem;border-radius:3rem;font:.58rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.08em}.workout-close[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{font-size:1rem;line-height:.7}.workout-progress[data-astro-cid-qz4mjlqh]{position:sticky;top:5.5rem;z-index:4;padding:1.25rem 0 1.4rem;background:#090b0cf0;border-bottom:1px solid var(--line);backdrop-filter:blur(18px)}.workout-progress[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]{display:flex;justify-content:space-between;align-items:center;gap:1rem}.workout-progress[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh]{font:1.05rem PT Mono,monospace;color:var(--accent)}.workout-progress[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{color:var(--muted);font-size:.78rem}.workout-progress[data-astro-cid-qz4mjlqh] progress[data-astro-cid-qz4mjlqh]{display:block;width:100%;height:4px;margin-top:.85rem;border:0;border-radius:2rem;overflow:hidden;accent-color:var(--accent)}.workout-progress[data-astro-cid-qz4mjlqh] progress[data-astro-cid-qz4mjlqh]::-webkit-progress-bar{background:#24282a}.workout-progress[data-astro-cid-qz4mjlqh] progress[data-astro-cid-qz4mjlqh]::-webkit-progress-value{background:var(--accent)}.exercise-navigation[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:2.75rem 1fr 2.75rem;align-items:center;gap:.75rem;margin:1rem 0 .2rem}.exercise-navigation[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{text-align:center;color:var(--muted);font:.62rem PT Mono,monospace;letter-spacing:.08em;text-transform:uppercase}.exercise-navigation[data-astro-cid-qz4mjlqh] button[data-astro-cid-qz4mjlqh]{aspect-ratio:1;border:1px solid var(--line);border-radius:50%;background:#111516;color:#fff;font-size:1.1rem;cursor:pointer}.exercise-navigation[data-astro-cid-qz4mjlqh] button[data-astro-cid-qz4mjlqh]:disabled{opacity:.25;cursor:default}.history-row[data-astro-cid-qz4mjlqh][role=button]{cursor:pointer}.history-row[data-astro-cid-qz4mjlqh][role=button]:focus-visible{outline:2px solid var(--accent);outline-offset:3px}.history-dialog[data-astro-cid-qz4mjlqh]{width:min(42rem,calc(100% - 1.5rem));max-height:calc(100dvh - 1.5rem);padding:0;border:1px solid var(--line);background:#0b0e0f;color:#fff}.history-dialog[data-astro-cid-qz4mjlqh]::backdrop{background:#000000d1;backdrop-filter:blur(9px)}.history-detail-shell[data-astro-cid-qz4mjlqh]{padding:clamp(1.15rem,4vw,2rem)}.history-detail-shell[data-astro-cid-qz4mjlqh]>header[data-astro-cid-qz4mjlqh]{display:flex;align-items:flex-start;justify-content:space-between;gap:1rem;margin-bottom:1.5rem}.history-detail-shell[data-astro-cid-qz4mjlqh]>header[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh]{margin:0 0 .35rem;color:var(--accent);font:.58rem PT Mono,monospace;letter-spacing:.1em;text-transform:uppercase}.history-detail-shell[data-astro-cid-qz4mjlqh] h2[data-astro-cid-qz4mjlqh]{margin:0;font-weight:400}.history-detail-summary[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:repeat(2,1fr);gap:.65rem;margin-bottom:1rem}.history-detail-summary[data-astro-cid-qz4mjlqh] div[data-astro-cid-qz4mjlqh]{padding:1rem;border:1px solid var(--line);background:#101415}.history-detail-summary[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh],.history-detail-summary[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{display:block}.history-detail-summary[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh]{color:var(--accent);font:1.1rem PT Mono,monospace}.history-detail-summary[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{margin-top:.35rem;color:var(--muted);font-size:.72rem}.history-detail-sets[data-astro-cid-qz4mjlqh]{display:grid;gap:.5rem}.history-detail-sets[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]{padding:.9rem 1rem;border:1px solid var(--line)}.history-detail-sets[data-astro-cid-qz4mjlqh] h3[data-astro-cid-qz4mjlqh]{margin:0 0 .35rem;font-size:.9rem;font-weight:500}.history-detail-sets[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh],.history-detail-note[data-astro-cid-qz4mjlqh]{margin:0;color:var(--muted);font:.68rem/1.6 PT Mono,monospace}.history-detail-note[data-astro-cid-qz4mjlqh]{margin-top:1rem;padding:1rem;border-left:2px solid var(--accent);background:#101415}.rest-timer[data-astro-cid-qz4mjlqh]{position:sticky;top:10.7rem;z-index:6;display:flex;align-items:center;justify-content:space-between;gap:1rem;margin-top:.75rem;padding:.9rem 1rem;border:1px solid rgba(201,255,66,.36);background:#0c110bf5;backdrop-filter:blur(16px);box-shadow:0 16px 35px #00000040}.rest-timer[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]:first-child{display:grid;grid-template-columns:auto auto;align-items:baseline;gap:.15rem .8rem}.rest-timer[data-astro-cid-qz4mjlqh] small[data-astro-cid-qz4mjlqh],.rest-timer[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{color:var(--muted);font:.5rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.08em}.rest-timer[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh]{color:var(--accent);font:1.35rem PT Mono,monospace;font-weight:400}.rest-timer[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{grid-column:1/-1}.rest-timer[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]:last-child{display:flex;gap:.5rem}.rest-timer[data-astro-cid-qz4mjlqh] button[data-astro-cid-qz4mjlqh]{padding:.55rem .7rem;border:1px solid var(--line);background:transparent;color:#fff;font:.52rem PT Mono,monospace;text-transform:uppercase;cursor:pointer}.rest-timer[data-astro-cid-qz4mjlqh].is-finished{border-color:var(--accent);animation:timerDone .8s ease-out}@keyframes timerDone{40%{box-shadow:0 0 35px #c9ff4238}}.live-exercises[data-astro-cid-qz4mjlqh]{display:grid;gap:1.1rem;padding:2rem 0}.live-exercise[data-astro-cid-qz4mjlqh]{overflow:hidden;background:#101315;border:1px solid var(--line);border-radius:.65rem;transition:border-color .2s,background .2s}.live-exercise[data-astro-cid-qz4mjlqh].is-complete{border-color:#c9ff4273;background:#111710}.live-exercise[data-astro-cid-qz4mjlqh]>header[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:2rem 1fr auto;gap:1rem;align-items:center;padding:1.25rem 1.35rem;border-bottom:1px solid var(--line)}.live-exercise[data-astro-cid-qz4mjlqh]>header[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh]{color:var(--accent);font:.58rem PT Mono,monospace}.live-exercise[data-astro-cid-qz4mjlqh]>header[data-astro-cid-qz4mjlqh]>strong[data-astro-cid-qz4mjlqh]{color:var(--muted);font:.58rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.08em;font-weight:400}.live-exercise[data-astro-cid-qz4mjlqh].is-complete>header[data-astro-cid-qz4mjlqh]>strong[data-astro-cid-qz4mjlqh]{color:var(--accent)}.live-exercise[data-astro-cid-qz4mjlqh] h3[data-astro-cid-qz4mjlqh]{margin:0 0 .35rem;font-size:clamp(1.15rem,3vw,1.4rem);font-weight:400}.live-exercise[data-astro-cid-qz4mjlqh] header[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh]{margin:0;color:var(--muted);font-size:.72rem}.live-sets[data-astro-cid-qz4mjlqh]{display:grid}.live-set[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:4.2rem 1fr 1fr;gap:.85rem;align-items:center;padding:1rem 1.35rem;transition:background .2s}.live-set[data-astro-cid-qz4mjlqh]+.live-set[data-astro-cid-qz4mjlqh]{border-top:1px solid var(--line)}.live-set[data-astro-cid-qz4mjlqh]:has(.set-check input:checked){background:#c9ff4209}.set-field[data-astro-cid-qz4mjlqh]{display:block}.set-field[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh]{display:block;margin-bottom:.45rem;color:var(--muted);font:.5rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.1em}.set-field[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]{display:flex;align-items:center;min-height:3rem;padding:0 .8rem;background:#090b0c;border:1px solid rgba(255,255,255,.14);border-radius:.35rem;transition:border-color .2s}.set-field[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]:focus-within{border-color:var(--accent)}.live-set[data-astro-cid-qz4mjlqh] input[data-astro-cid-qz4mjlqh][type=number]{width:100%;min-width:0;box-sizing:border-box;padding:.65rem 0;border:0;outline:0;background:transparent;color:#fff;font:1rem PT Mono,monospace}.set-field[data-astro-cid-qz4mjlqh] small[data-astro-cid-qz4mjlqh]{color:var(--muted);font-size:.65rem}.set-check[data-astro-cid-qz4mjlqh]{display:grid;justify-items:center;gap:.35rem;cursor:pointer}.set-check[data-astro-cid-qz4mjlqh] input[data-astro-cid-qz4mjlqh]{position:absolute;opacity:0;pointer-events:none}.set-check[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{display:grid;place-items:center;width:3rem;height:3rem;border:1px solid rgba(255,255,255,.2);border-radius:50%;color:#fff;font:.85rem PT Mono,monospace;transition:.2s}.set-check[data-astro-cid-qz4mjlqh] small[data-astro-cid-qz4mjlqh]{color:var(--muted);font:.48rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.08em}.set-check[data-astro-cid-qz4mjlqh] input[data-astro-cid-qz4mjlqh]:checked+span[data-astro-cid-qz4mjlqh]{background:var(--accent);border-color:var(--accent);color:#101210;transform:scale(1.03)}.set-check[data-astro-cid-qz4mjlqh] input[data-astro-cid-qz4mjlqh]:checked+span[data-astro-cid-qz4mjlqh]:after{content:"✓";font-size:1rem}.set-check[data-astro-cid-qz4mjlqh] input[data-astro-cid-qz4mjlqh]:checked+span[data-astro-cid-qz4mjlqh]{font-size:0}.workout-footer[data-astro-cid-qz4mjlqh]{position:sticky;bottom:0;z-index:5;display:grid;grid-template-columns:1fr auto;align-items:center;gap:2rem;padding:1rem 0;background:#090b0cf5;border-top:1px solid var(--line);backdrop-filter:blur(18px)}.workout-footer[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh]{position:relative;margin:0;padding-left:1.1rem;color:var(--muted);font-size:.75rem}.workout-footer[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh]:before{content:"";position:absolute;left:0;top:.35rem;width:.45rem;height:.45rem;border-radius:50%;background:var(--accent)}.workout-footer[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh].is-saving:before{animation:savePulse 1s infinite}.workout-footer[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh].is-local:before{background:#ffbd4a}.workout-footer[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh].is-saved:before{background:var(--accent)}.workout-actions[data-astro-cid-qz4mjlqh]{display:flex;align-items:center;gap:.65rem}.danger-button[data-astro-cid-qz4mjlqh]{padding:.85rem 1rem;border:1px solid rgba(255,116,102,.42);background:transparent;color:#ff8d82;font:.58rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.08em;cursor:pointer;transition:background .2s,color .2s,border-color .2s}.danger-button[data-astro-cid-qz4mjlqh]:hover{border-color:#ff8d82;background:#ff74661a}.danger-button[data-astro-cid-qz4mjlqh]:disabled{opacity:.45;cursor:wait}.workout-note[data-astro-cid-qz4mjlqh]{display:block;margin:0 0 2rem;padding:1.2rem;border:1px solid var(--line);background:#101315}.workout-note[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh]{display:block;margin-bottom:.7rem;color:var(--accent);font:.55rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.1em}.workout-note[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh] em[data-astro-cid-qz4mjlqh]{margin-left:.45rem;color:var(--muted);font-style:normal}.workout-note[data-astro-cid-qz4mjlqh] textarea[data-astro-cid-qz4mjlqh]{width:100%;resize:vertical;box-sizing:border-box;padding:.85rem;border:1px solid var(--line);outline:0;background:#090b0c;color:#fff;font:inherit;line-height:1.5}.workout-note[data-astro-cid-qz4mjlqh] textarea[data-astro-cid-qz4mjlqh]:focus{border-color:var(--accent)}.workout-note[data-astro-cid-qz4mjlqh]>small[data-astro-cid-qz4mjlqh]{display:block;margin-top:.55rem;color:var(--muted);font-size:.65rem}@keyframes savePulse{50%{opacity:.25;transform:scale(.75)}}.primary-button[data-astro-cid-qz4mjlqh]:disabled{opacity:.35;cursor:not-allowed}.primary-button[data-astro-cid-qz4mjlqh].is-ready{box-shadow:0 0 0 1px #c9ff4259,0 0 28px #c9ff421f;animation:readyPulse 1.8s ease-in-out infinite}.workout-celebration[data-astro-cid-qz4mjlqh]{position:fixed;inset:0;z-index:20;display:grid;place-content:center;justify-items:center;box-sizing:border-box;padding:2rem;text-align:center;background:radial-gradient(circle at 50% 42%,rgba(201,255,66,.13),transparent 30%),#070909f0;backdrop-filter:blur(18px)}.celebration-mark[data-astro-cid-qz4mjlqh]{display:grid;place-items:center;width:7.5rem;aspect-ratio:1;margin-bottom:2rem;border:1px solid rgba(201,255,66,.5);border-radius:50%;box-shadow:0 0 0 1rem #c9ff4209,0 0 55px #c9ff4229;animation:celebrationEnter .55s cubic-bezier(.2,.9,.2,1.25) both}.celebration-mark[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{color:var(--accent);font-size:3rem}.workout-celebration[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh]{margin:0 0 .75rem;color:var(--accent);font:.58rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.15em}.workout-celebration[data-astro-cid-qz4mjlqh] h2[data-astro-cid-qz4mjlqh]{margin:0;font-size:clamp(3rem,9vw,6rem);letter-spacing:-.06em}.workout-celebration[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh]{max-width:28rem;margin:1rem 0 2rem;color:var(--muted);line-height:1.6}.workout-summary[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:repeat(3,1fr);width:min(100%,34rem);margin:2rem 0 .5rem;border-top:1px solid rgba(255,255,255,.16);border-bottom:1px solid rgba(255,255,255,.16)}.workout-summary[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]{padding:1.15rem .75rem}.workout-summary[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]+div[data-astro-cid-qz4mjlqh]{border-left:1px solid rgba(255,255,255,.16)}.workout-summary[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh],.workout-summary[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{display:block}.workout-summary[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh]{color:#fff;font:1.1rem PT Mono,monospace;font-weight:400}.workout-summary[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{margin-top:.35rem;color:var(--muted);font:.48rem PT Mono,monospace;text-transform:uppercase;letter-spacing:.1em}@keyframes readyPulse{50%{box-shadow:0 0 0 1px #c9ff4280,0 0 38px #c9ff4233}}@keyframes celebrationEnter{0%{opacity:0;transform:scale(.7) rotate(-8deg)}}@media(max-width:820px){.dashboard-grid[data-astro-cid-qz4mjlqh]{grid-template-columns:1fr}.week-progress[data-astro-cid-qz4mjlqh]{grid-row:auto}.exercise-insights[data-astro-cid-qz4mjlqh]>header[data-astro-cid-qz4mjlqh]{align-items:start;flex-direction:column}.program-overview-heading[data-astro-cid-qz4mjlqh]{grid-template-columns:1fr;gap:1.5rem}.guide-rule-grid[data-astro-cid-qz4mjlqh]{grid-template-columns:repeat(2,1fr)}.guide-rule-grid[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]:nth-child(3){padding-left:0;border-left:0;border-top:1px solid var(--line)}.guide-rule-grid[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]:nth-child(4){border-top:1px solid var(--line)}.title-row[data-astro-cid-qz4mjlqh]{grid-template-columns:1fr}.program-intro[data-astro-cid-qz4mjlqh]{max-width:36rem}.rule-grid[data-astro-cid-qz4mjlqh]{grid-template-columns:repeat(2,1fr)}.rule-grid[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]:nth-child(3){border-left:0;border-top:1px solid var(--line)}.rule-grid[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]:nth-child(4){border-top:1px solid var(--line)}.day-nav[data-astro-cid-qz4mjlqh] a[data-astro-cid-qz4mjlqh]{grid-template-columns:1fr;gap:.25rem}.day-nav[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh],.table-head[data-astro-cid-qz4mjlqh]{display:none}.exercise-row[data-astro-cid-qz4mjlqh]{grid-template-columns:1fr auto auto;gap:.7rem 1.2rem;padding:1.1rem .6rem}.exercise-name[data-astro-cid-qz4mjlqh]{grid-column:1/-1}.exercise-row[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh]:before{content:attr(data-label) " · ";color:var(--muted);font-size:.6rem;text-transform:uppercase;letter-spacing:.08em}.exercise-row[data-astro-cid-qz4mjlqh]>a[data-astro-cid-qz4mjlqh]{justify-self:end}}@media(max-width:560px){.gym-dashboard[data-astro-cid-qz4mjlqh]{width:calc(100% - 1rem)}.program-hero[data-astro-cid-qz4mjlqh],.program-overview[data-astro-cid-qz4mjlqh],.rules[data-astro-cid-qz4mjlqh],.day-nav[data-astro-cid-qz4mjlqh],.sessions[data-astro-cid-qz4mjlqh],.additions[data-astro-cid-qz4mjlqh],.progression[data-astro-cid-qz4mjlqh],.sam-nav-shell[data-astro-cid-qz4mjlqh],.zia-view[data-astro-cid-qz4mjlqh],#panel-sam[data-astro-cid-qz4mjlqh]{width:min(calc(100% - 2rem),1180px)}.gym-gate[data-astro-cid-qz4mjlqh]{height:100svh;padding:1.2rem}.gym-gate[data-astro-cid-qz4mjlqh]:before{right:-12rem;width:25rem}.program-dialog[data-astro-cid-qz4mjlqh]{width:calc(100% - 1rem);max-height:94vh}.program-dialog-shell[data-astro-cid-qz4mjlqh]{padding:1rem}.program-exercise-list[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]{grid-template-columns:1.5rem 1fr;padding:1rem 0}.program-exercise-list[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]>a[data-astro-cid-qz4mjlqh]{grid-column:2;justify-self:start}.gym-app-header[data-astro-cid-qz4mjlqh]{top:max(1rem,calc(env(safe-area-inset-top) + .55rem));right:1rem;left:1rem}.gym-app-header[data-astro-cid-qz4mjlqh] p[data-astro-cid-qz4mjlqh]{display:none}.gym-gate[data-astro-cid-qz4mjlqh] form[data-astro-cid-qz4mjlqh]{margin-left:0}.gym-gate[data-astro-cid-qz4mjlqh] h1[data-astro-cid-qz4mjlqh]{font-size:clamp(4rem,21vw,6rem)}.gate-input-row[data-astro-cid-qz4mjlqh]{grid-template-columns:1fr;gap:.6rem}.gate-input-row[data-astro-cid-qz4mjlqh] input[data-astro-cid-qz4mjlqh]{border-right:1px solid var(--line)}.gate-input-row[data-astro-cid-qz4mjlqh] .primary-button[data-astro-cid-qz4mjlqh]{width:100%}#gym-private[data-astro-cid-qz4mjlqh]{padding-top:max(4.25rem,calc(env(safe-area-inset-top) + 3.45rem))}.gym-dashboard[data-astro-cid-qz4mjlqh]{margin-bottom:2.5rem;padding:.7rem}.dashboard-heading[data-astro-cid-qz4mjlqh]{align-items:center;flex-direction:row;gap:.6rem;padding:.2rem .25rem .75rem}.dashboard-heading[data-astro-cid-qz4mjlqh] h2[data-astro-cid-qz4mjlqh]{font-size:1.65rem}.dashboard-heading[data-astro-cid-qz4mjlqh]>p[data-astro-cid-qz4mjlqh]{max-width:9rem;font-size:.46rem;line-height:1.4;text-align:right;white-space:normal}.dashboard-grid[data-astro-cid-qz4mjlqh]{grid-template-columns:repeat(2,minmax(0,1fr))}.dashboard-grid[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]{min-height:0;padding:.8rem}.week-progress[data-astro-cid-qz4mjlqh]{grid-column:1/-1;grid-template-columns:4.4rem 1fr;gap:.85rem;min-height:6.3rem!important}.progress-ring[data-astro-cid-qz4mjlqh]{width:4.4rem;padding:.28rem}.progress-ring[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh]{font-size:1.2rem}.progress-ring[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{font-size:.42rem}.week-progress[data-astro-cid-qz4mjlqh] h3[data-astro-cid-qz4mjlqh],.next-workout[data-astro-cid-qz4mjlqh] h3[data-astro-cid-qz4mjlqh],.active-workout[data-astro-cid-qz4mjlqh] h3[data-astro-cid-qz4mjlqh]{margin:.2rem 0 .35rem;font-size:1rem}.week-progress[data-astro-cid-qz4mjlqh] small[data-astro-cid-qz4mjlqh],.active-workout[data-astro-cid-qz4mjlqh] small[data-astro-cid-qz4mjlqh]{display:block;font-size:.62rem;line-height:1.3}.next-workout[data-astro-cid-qz4mjlqh],.active-workout[data-astro-cid-qz4mjlqh]{min-height:7.4rem!important}.next-workout[data-astro-cid-qz4mjlqh]:has(+.active-workout[hidden]){grid-column:1/-1}.next-workout[data-astro-cid-qz4mjlqh] .primary-button[data-astro-cid-qz4mjlqh]{padding:.58rem .7rem;font-size:.5rem}.active-workout[data-astro-cid-qz4mjlqh] button[data-astro-cid-qz4mjlqh]{margin-top:.55rem;font-size:.5rem}.dashboard-history[data-astro-cid-qz4mjlqh]{margin-top:1rem}.dashboard-history[data-astro-cid-qz4mjlqh]>header[data-astro-cid-qz4mjlqh]{padding-bottom:.45rem}.dashboard-history[data-astro-cid-qz4mjlqh] h3[data-astro-cid-qz4mjlqh],.exercise-insights[data-astro-cid-qz4mjlqh] h3[data-astro-cid-qz4mjlqh]{font-size:1rem}.history-chart[data-astro-cid-qz4mjlqh]{height:5.6rem;margin:.4rem 0 .6rem;padding:.55rem .2rem .4rem;gap:.12rem}.history-list[data-astro-cid-qz4mjlqh]{max-height:5.7rem;overflow:hidden}.exercise-insights[data-astro-cid-qz4mjlqh]{margin-top:1rem;padding-top:.8rem}.exercise-insights[data-astro-cid-qz4mjlqh]>header[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:1fr minmax(8rem,10rem);align-items:end;gap:.6rem}.exercise-insights[data-astro-cid-qz4mjlqh] select[data-astro-cid-qz4mjlqh]{width:100%;padding:.55rem 1.6rem .55rem .55rem;font-size:.52rem}.exercise-filters[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:1fr 1.4fr}.exercise-stat-grid[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]{padding:.7rem .5rem}.exercise-stat-grid[data-astro-cid-qz4mjlqh] strong[data-astro-cid-qz4mjlqh]{font-size:.9rem}.exercise-stat-grid[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{font-size:.42rem}.exercise-history-chart[data-astro-cid-qz4mjlqh]{height:5.8rem;margin-top:.6rem;padding:.55rem .25rem .4rem;gap:.12rem}.session-grid[data-astro-cid-qz4mjlqh]{grid-template-columns:1fr}.session-card[data-astro-cid-qz4mjlqh]{min-height:20rem}.session-accordion[data-astro-cid-qz4mjlqh]{grid-template-columns:1fr}.session-choice[data-astro-cid-qz4mjlqh] summary[data-astro-cid-qz4mjlqh]{grid-template-columns:2rem 1fr 1.3rem;gap:.75rem;min-height:11rem;padding:1.15rem}.session-choice[data-astro-cid-qz4mjlqh] summary[data-astro-cid-qz4mjlqh]>strong[data-astro-cid-qz4mjlqh]{grid-column:2;justify-self:start}.session-choice[data-astro-cid-qz4mjlqh] summary[data-astro-cid-qz4mjlqh]>i[data-astro-cid-qz4mjlqh]{grid-column:3;grid-row:1}.session-choice-content[data-astro-cid-qz4mjlqh]{padding-inline:.75rem}.session-choice-content[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]{grid-template-columns:1.5rem 1fr;padding:1rem 0}.session-choice-content[data-astro-cid-qz4mjlqh] .exercise-video-links[data-astro-cid-qz4mjlqh]{grid-column:2;justify-content:flex-start}.guide-rule-grid[data-astro-cid-qz4mjlqh],.guide-additions[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]{grid-template-columns:1fr}.guide-rule-grid[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]+article[data-astro-cid-qz4mjlqh]{padding-left:0;border-left:0;border-top:1px solid var(--line)}.chart-value[data-astro-cid-qz4mjlqh]>span[data-astro-cid-qz4mjlqh]{width:min(100%,1.35rem)}.title-row[data-astro-cid-qz4mjlqh] h2[data-astro-cid-qz4mjlqh]{font-size:clamp(4.2rem,22vw,6rem)}.program-meta[data-astro-cid-qz4mjlqh]{grid-template-columns:1fr}.program-meta[data-astro-cid-qz4mjlqh] div[data-astro-cid-qz4mjlqh]+div[data-astro-cid-qz4mjlqh]{padding-left:0;border-left:0;border-top:1px solid var(--line)}.rules[data-astro-cid-qz4mjlqh]>header[data-astro-cid-qz4mjlqh],.progression[data-astro-cid-qz4mjlqh]{grid-template-columns:3rem 1fr;gap:1rem}.additions[data-astro-cid-qz4mjlqh]>header[data-astro-cid-qz4mjlqh]{grid-template-columns:3rem 1fr;gap:1rem}.addition-grid[data-astro-cid-qz4mjlqh],.rule-grid[data-astro-cid-qz4mjlqh]{grid-template-columns:1fr}.rule-grid[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]+article[data-astro-cid-qz4mjlqh]{padding-left:0;border-left:0;border-top:1px solid var(--line)}.rule-grid[data-astro-cid-qz4mjlqh] article[data-astro-cid-qz4mjlqh]{padding:1.5rem 0}.rule-grid[data-astro-cid-qz4mjlqh] h3[data-astro-cid-qz4mjlqh]{margin:1.2rem 0 .6rem}.day-nav[data-astro-cid-qz4mjlqh]{top:.5rem}.day-nav[data-astro-cid-qz4mjlqh] a[data-astro-cid-qz4mjlqh]{padding:.75rem .45rem;text-align:center}.day-nav[data-astro-cid-qz4mjlqh] small[data-astro-cid-qz4mjlqh]{display:none}.session-header[data-astro-cid-qz4mjlqh]{grid-template-columns:2.5rem 1fr;gap:1rem}.session-actions[data-astro-cid-qz4mjlqh]{grid-column:2;justify-content:space-between}.session-total[data-astro-cid-qz4mjlqh]{display:none}.exercise-row[data-astro-cid-qz4mjlqh]{grid-template-columns:1fr 1fr}.exercise-row[data-astro-cid-qz4mjlqh]>a[data-astro-cid-qz4mjlqh]{grid-column:2}.sam-nav[data-astro-cid-qz4mjlqh]{width:100%;box-sizing:border-box;margin-bottom:1.5rem}.sam-nav[data-astro-cid-qz4mjlqh] button[data-astro-cid-qz4mjlqh],.sam-nav[data-astro-cid-qz4mjlqh] a[data-astro-cid-qz4mjlqh]{padding:.7rem .2rem;font-size:.43rem}.gym-nutrition-view[data-astro-cid-qz4mjlqh]{width:min(calc(100% - 2rem),1180px)}.sam-view-heading[data-astro-cid-qz4mjlqh]{grid-template-columns:3rem 1fr;gap:1rem}.sam-view-heading[data-astro-cid-qz4mjlqh]>p[data-astro-cid-qz4mjlqh]{grid-column:2}.sam-summary[data-astro-cid-qz4mjlqh]{grid-template-columns:repeat(3,1fr)}.sam-summary[data-astro-cid-qz4mjlqh]>div{min-height:5.8rem;padding:.9rem .65rem}.sam-summary[data-astro-cid-qz4mjlqh]>div:first-child{padding-left:0}.sam-summary[data-astro-cid-qz4mjlqh]>div+div{border-top:0;border-left:1px solid var(--line)}.sam-summary[data-astro-cid-qz4mjlqh] strong{font-size:1.8rem}.sam-summary[data-astro-cid-qz4mjlqh] span{margin-top:.5rem;font-size:.43rem;letter-spacing:.06em}.sam-history-filters[data-astro-cid-qz4mjlqh],.sam-timeline[data-astro-cid-qz4mjlqh]{grid-template-columns:1fr}.sam-timeline[data-astro-cid-qz4mjlqh] .history-week>summary{grid-template-columns:2.5rem 1fr auto;gap:.7rem;padding:1rem .8rem}.sam-timeline[data-astro-cid-qz4mjlqh] .history-week>summary>small{display:none}.sam-timeline[data-astro-cid-qz4mjlqh] .history-session{padding:1rem .8rem}.sam-timeline[data-astro-cid-qz4mjlqh] .history-exercise{grid-template-columns:1fr auto;gap:.4rem 1rem}.sam-timeline[data-astro-cid-qz4mjlqh] .history-exercise strong,.sam-timeline[data-astro-cid-qz4mjlqh] .history-exercise small{grid-column:1/-1}.sam-progress-records[data-astro-cid-qz4mjlqh]{grid-template-columns:1fr}.sam-progress-records[data-astro-cid-qz4mjlqh]>div+div{padding-left:0;border-left:0;border-top:1px solid var(--line)}.workout-shell[data-astro-cid-qz4mjlqh]{width:min(calc(100% - 1.25rem),880px)}.workout-bar[data-astro-cid-qz4mjlqh]{min-height:4.7rem}.workout-progress[data-astro-cid-qz4mjlqh]{top:4.7rem}.rest-timer[data-astro-cid-qz4mjlqh]{top:9.9rem;align-items:stretch;flex-direction:column}.rest-timer[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]:last-child button[data-astro-cid-qz4mjlqh]{flex:1}.workout-progress[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]{align-items:flex-start;flex-direction:column;gap:.35rem}.workout-footer[data-astro-cid-qz4mjlqh]{grid-template-columns:1fr;gap:.8rem;padding-bottom:max(1rem,env(safe-area-inset-bottom))}.workout-actions[data-astro-cid-qz4mjlqh]{display:grid;grid-template-columns:auto 1fr}.workout-footer[data-astro-cid-qz4mjlqh] .primary-button[data-astro-cid-qz4mjlqh]{width:100%}.primary-button[data-astro-cid-qz4mjlqh],.danger-button[data-astro-cid-qz4mjlqh],.workout-close[data-astro-cid-qz4mjlqh],#gym-logout[data-astro-cid-qz4mjlqh]{min-height:44px}.live-exercise[data-astro-cid-qz4mjlqh]>header[data-astro-cid-qz4mjlqh]{grid-template-columns:1.7rem 1fr;gap:.65rem;padding:1rem .85rem}.live-exercise[data-astro-cid-qz4mjlqh]>header[data-astro-cid-qz4mjlqh]>strong[data-astro-cid-qz4mjlqh]{grid-column:2}.live-set[data-astro-cid-qz4mjlqh]{grid-template-columns:3.4rem 1fr 1fr;gap:.5rem;padding:.85rem .65rem}.set-check[data-astro-cid-qz4mjlqh] span[data-astro-cid-qz4mjlqh]{width:2.7rem;height:2.7rem}.set-field[data-astro-cid-qz4mjlqh]>div[data-astro-cid-qz4mjlqh]{padding:0 .55rem}}